What is Bipolar Disorder?

Bipolar disorder, also known as manic depression, is a condition that causes extreme mood shifts, ranging from mania (high) to depression (low).

In mania, the person may feel abnormally energetic, happy, or irritable and sometimes a reduced need for sleep. While in a depressive episode, the person may feel sad or hopeless and lose interest and pleasure in almost all activities. These episodes affect an individual’s behavior, judgment, sleep, energy, activity, and the ability to think.

Worldwide Bipolar Disorder Prevalence Estimated at 2.4%. The median age of onset for bipolar disorder is 25 years, although the illness can start in early childhood. Men and women are equally prone to bipolar, and it is found in all ages, races, ethnic groups, and social classes.

Bipolar disorder may be caused by the combination of different factors such as Genetic Factors (having a family member with the same condition), Biological factors (imbalance of neurotransmitters or hormones), Environmental factors(life events such as significant loss, abuse).

Why is self-management important in Bipolar Disorder?

Having a routine and managing your daily work is essential for everyone, and it is even more critical for an individual with bipolar disorder. When dealing with bipolar, even a little bit of stress or change in sleep can trigger your mood and might cause a manic or depressive episode. Although bipolar is a life-lasting disorder, it can be managed with proper guidelines and work. That’s why it is essential to set and follow some strategies to keep track of your mood, the pattern of episodes, and how to manage it.

What are self-management strategies to manage bipolar disorder?

When it comes to managing bipolar disorder, it is essential to seek therapy through a medical professional such as a psychotherapist to assist in daily life events and medications if the bipolar disorder is dire. Here are some of the most common and straightforward techniques an individual can use to manage his/her mood in daily routine.

1. Sleep

Sleep disturbance is one of the core symptoms of bipolar disorder. During a manic episode, there may be a reduced sleep, while during depressive episodes, insomnia or hypersomnia can be experienced. A good sleep routine requires a regular time to get to sleep at night and to wake up in the morning at fixed times. Make your bedroom and the bed more comfortable. Choose a color theme that is more soothing rather than wild. Avoid using mobile, laptops, and other electronic devices before going to bed or on the bed. Consume some hot liquid in case you are finding it difficult to fall asleep. Always wear loose and soft attire to sleep.

Sleep Foundation recommends the usage of a sleep-inducing bedroom: –

  1. Use a quality mattress and pillow to get proper support for your neck and back
  2. Select quality bedding for comfort and temperature
  3. Embrace darkness for better sleep
  4. Maintain peace and quietness to avoid sleep disruption
  5. Maintain room temperature at round 65 degrees F
  6. Create pleasant aromas for sleep calmness

Optimize sleep schedule

  1. Maintain a fixed wake-time up to assist with sleeping time
  2. Allocate time to sleep to avoid overwork
  3. Avoid naps
  4. Adjust sleep schedule gradually and cultivate a good body clock

Create a good pre-bed routine

  1. Wind down 30 minutes before bedtime
  2. Dim the lights
  3. Get disconnected from electronic devices

Cultivate a good pro-sleep habit throughout the day

  1. Get the sunlight
  2. Schedule time for exercise
  3. Watch out on caffeine
  4. Minimize alcohol
  5. Minimize smoking
  6. Avoid non-sleeping activities on the bed

2. Exercise

Exercise to prevent mood swings. Exercise helps to boost your mood, get your blood pumping, and minimize bipolar disorder. If you are feeling low or depressed, exercise helps to kick start your energy level. When you are feeling stressed, exercises can shift your attention toward something lighter. In a manic state, exercise can be a positive way to channel positive energy to your emotions. During exercise, your body releases endorphins that relieves pain and stress to create a positive feeling in the body.

Real Simple recommends 5 great exercise to prevent mood swings

  1. Yoga
  2. Pilates
  3. Cycling
  4. Weight exercise
  5. Tai Chi
Bipolar Disorder 2 Tai Chi

3. Nutrition

There is an ancient saying: You are what you eat.

Our body uses the food we eat as the fuel for different functions. What we consume could affect our mood. That’s why eating better will help you feel better. Try to have a balanced diet enriched with all necessary nutrients and vitamins such as fresh vegetables, fruits, eggs, fish, and nuts. Avoid having food that can trigger hyperactivity that affects bipolar disorder. For more nutrition information, kindly consult your nutritionist.

Very Well Mind recommends 7 types of food to help with nutrition: –

4. Meditation

Meditation helps to stabilize your mood. Stress can worsen bipolar disorder, and that’s why it is necessary to relax. Meditation is a great way to relax your mind and body and to rearrange your thoughts. It helps you to focus and minimize the stimuli that cause stress. Meditation is well-known to have essential health benefits from ancient times. Meditation is proven to help people to control chronic pain, low back pain, post-surgery pain, and the discomfort of arthritis.

Health.com recommends 11 types of meditation: –

5. Hobbies

A great hobby helps combat stress and makes you feel calmer and gain a new perspective on what’s bothering you. Spending time on an activity that you enjoy can improve your mood, mental health, and well being. Research shows that people with hobbies are less likely to suffer from bipolar disorder, stress, low mood, and depression. Activities that get you out and about can make you feel happier and more relaxed.

These are some excellent examples of hobbies: –

  1. Gardening
  2. Hiking
  3. Writing
  4. Dancing
  5. Cooking
  6. Sewing

6. Take prescribed Medicine

Try to take medicines as prescribed by your health professional for bipolar disorder. Never try to change the number of doses or to skip. Also, avoid taking medication on your own without consulting your health professional. Self-medication can be very dangerous, and in some cases, it can be life-threatening.

7. Avoid Alcohol and Drugs

Alcohol consumption is known to worsen the severity of Bipolar disorder. It can excite your manic episode or worsen your mood. Similarly, drugs can also trigger the hyperactivity of neurotransmitters in your brain. Drugs could spoil the effects of medications. If you have alcohol or drug abuse, contact your psychotherapist immediately.

8. Build a Support Network

Your family, friends, and social network can be generous support to you in your emotional hardship. They can assist and support you to better manage these stressful situations in bipolar disorder. Help from family and friends could brighten your day against depressive thoughts and emotions.

9. Support Group

Consider joining support groups as a helpful and soothing way to discuss your problems with people facing similar issues. A group of people with bipolar disorder could share their experiences and provide real-life advice to better handle those challenging situations. A support group is a proven way to establish emotional bonds among people with bipolar disorder and build self-confidence.

10. Online Tools

Look for some online sites or apps to assist you in managing bipolar disorder. Many mobile apps are available to track your daily routine and schedule, monitor your mood, check your stress, sleep patterns, etc.

Other online platforms include virtual support groups, medical guidance on bipolar disorder, hobbies, etc. There is no end to the number of resources available on the internet. Be creative and adventurous to explore beyond your imagination. Look for a reliable site or app that suits your interest and hobbies as a remedy to keep your mood in check.

11. Monitor your Mood

Track your mood daily, including events that directly or indirectly influence your mood and emotions, such as your sleep, food, medications, etc. Keep a journal or use mobile apps to assist you. Mood tracking is an essential journey required by most psychotherapists to provide appropriate talk therapy or medication for your mood control against bipolar disorder.

12. Develop a Routine

Cultivate a healthy daily routine of activities and stick to it. Regular routines will better help you to manage your work and minimize stress over essential chores. Routines help to nurture a good habit against tasks and prevent mood swings. Reward yourself for sticking on the routine and every job completed. It’s a good prevent against bipolar disorder.

What is Schizophrenia?

Schizophrenia is a chronic, severe mental disorder that affects how a person thinks, acts, expresses emotions, and perceives reality.

Schizophrenia is not as common as compared to other mental disorders, but it can have a profound impact on a person’s life, as well as the lives of those around them. Schizophrenia can be hard to eliminate, but early treatment may help get symptoms under control before serious complications develop.

The age of onset for Schizophrenia generally starts in the mid to the late 20s. A person with Schizophrenia may lose touch with reality. Actions and behaviors of people with Schizophrenia may be bizarre and even shocking

What are the 4 significant symptoms of Schizophrenia?:

Symptoms of Schizophrenia may vary from person to person, but there are some common symptoms. These are:

  1. Positive symptoms: Positive symptoms refer to thoughts and actions that aren’t real. They’re also called psychotic symptoms that include:

          a. He is being harmed or harassed

          b. He has exceptional ability or fame,

          c. People can hear his thoughts,

          d. He is God or the devil,

          e. People are putting thoughts into his head or plotting against him.

2. Negative Symptoms: This refers to reduced or lack of ability to function normally. Some of the negative symptoms are:

         a. Lack of emotion

           b. Withdrawal from family, friends, and social activities

           c. lack of motivation

           d. Loss of enjoyment or interest in life

           e. Poor hygiene

  1. Cognitive Symptoms: The person will have:

          a. Trouble in making decisions.

          b. Trouble in Focusing

          c. Trouble with memory

4. Disorganized Symptoms: These symptoms show that the person can’t think clearly or respond as expected. Examples include:

         a. Talking in sentences that don’t make sense, using nonsense words

         b. Shifting quickly from one thought to the next without obvious or logical connections between them

         c. Repeating movements or gestures, like pacing or walking in a circle.

         d. Being unable to decide

         e. Forgetting or losing things

What are the 4 causes of Schizophrenia?:

The exact cause of Schizophrenia is still unknown. But researchers believe that genetics, brain chemistry, brain abnormality, and environmental factors contribute collectively to the development of the disorder.

1.    Inheritance: Schizophrenia can run in families, which implies a greater chance of having Schizophrenia to be passed on from parents to their children.

2.    Brain abnormality: Research has found that some people with Schizophrenia also have abnormal brain structures.

3.    A chemical imbalance in the brain: People with Schizophrenia might not be able to regulate brain chemicals called neurotransmitters (dopamine, serotonin) that affect thinking and behavior.

4.    Environmental Factor: Environmental factors that may increase the risk of Schizophrenia include:

          a. Trauma during birth

          b. Malnutrition before birth

          c. Viral infections

          d. Psychosocial factors like the death of loved ones or trauma

What are the 5 primary treatments for Schizophrenia?:

Schizophrenia can be a lifelong condition, but effective treatments can help them manage the symptoms and avoid hospitalization. Some potential treatment options include:

1.    Medication: The primary medications used to treat Schizophrenia are called antipsychotics. These drugs don’t cure Schizophrenia but help in delusions, hallucinations, and thinking problems. Some of the foremost common used medications are:

           a. Olanzapine

           b. Lurasidone

           c. Paliperidone Palmitate

           d. Aripiprazole

           e. Asenapine

2.    Psychosocial Therapy: Psychosocial Therapy helps with psychological, behavioral, and occupational problems. It also helps in managing and recognizing early signs of relapse. Psychosocial therapies include:

          a. Rehabilitation: Rehabilitation focuses on social skills to help people with schizophrenia function and live in the community independently.

          b. Cognitive Behavioral Therapy (CBT): Cognitive-Behavioral Therapy (CBT) for Schizophrenia involves establishing a collaborative therapeutic relationship, developing a shared understanding of the issue, setting goals, and teaching the person techniques or strategies to scale back or manage their symptoms. CBT used in treating Schizophrenia includes cognitive restructuring, behavioral experiments/reality testing, self-monitoring, and coping skills training. CBT involves learning techniques to make up for problems with information processing. It uses drills, coaching, and computer-based exercises to strengthen mental skills, attention, memory, planning, and organization.

           c. Psychotherapy: Psychotherapy helps the person to understand his illness better and learn coping and problem-solving skills.

           d. Family therapy: Family members and friends play an essential role in helping people who have Schizophrenia by adapting and supporting them. Family therapy helps families deal with their loved one who has Schizophrenia, equipping them with better approaches to handle the symptoms and effects of Schizophrenia. Family Therapy for Schizophrenia includes education, stress reduction, emotional processing, regulating, structured problem-solving, and empathy within family members.

           e. Group therapy: Support groups provide continuing mutual support through a psychotherapist with people suffering from Schizophrenia. People with Schizophrenia within a support group could learn from each other on the positive ways to better manage the symptoms and keep the effects under control.

3.     Electroconvulsive Therapy (ECT): ECT is a procedure in which electrodes are attached to the scalp of the person with Schizophrenia. While asleep under general anesthesia, a small electric current is delivered to the brain. Each electric shock treatment causes a controlled seizure, and a series of treatments over time leads to improvement in mood and thinking. In Schizophrenia, ECT is beneficial for catatonia. Doctors may also use ECT to ease other symptoms of Schizophrenia, such as delusions, hallucinations, or disorganized thinking.

4.     Coordinated Specialty Care (CSC): CSC combines medicine and therapy with social services, employment, and educational interventions. Early treatment is key to helping patients lead an everyday life. CSC offers the following six key components:

          a. Case management approach: Helps people develop problem-solving skills, manage medications, and coordinate services.

          b. Psychotherapy Sessions: Focus on personal resiliency and managing the condition.

          c. Medication management: Antipsychotic medicines can work well, but it can take time to find the most effective medication at the most appropriate dose that the patient can adhere to over time.

          d. Supported education and employment: A psychotic experience often disrupts significant life activities. It is crucial to support the ability of the person with Schizophrenia to continue or return to school or work.

          e. Family support and education: Psychosis affects many others beyond just the person who experiences Schizophrenia. Family members need to have the knowledge and skills to co-support treatment and recovery.

          f. Peer support: Given the stigma that still unfairly surrounds mental illness, connecting with others of similar experiences could help people with Schizophrenia cope with their diagnosis.

5.     Hospitalization: In the past, many schizophrenia patients ended up in hospitals for extended stays. Due to the current advancement in medication treatments and therapies, the frequency and length of hospital stays have been significantly reduced. However, hospitalization may still be required for severe cases such as those:

          a. With severe symptoms.

          b. Who might harm themselves or others?

          c. Who can’t take care of themselves at home?

Fortunately, with proper treatment, most people with Schizophrenia can still lead productive and fulfilling lives.

Anxiety is something that most people experience at different levels. Even if you believe you’re mentally healthy, there’s still a chance that you’ve experienced anxiety, as well.

Tremor is one of the most common anxiety symptoms and one of the most potent ways to tell that you are anxious. When you experience anxiety, your brain discharges intensified neurons. The nerve cells increase muscles’ hyperactivation, resulting in different abnormal movements like involuntary jerking and tremors.

What does having trembling and anxiety do to a person?

Having anxiety impacts many areas of people’s lives, but it mostly affects people’s ability to cope with tasks that are, to many people, mundane and simple. Doing something as simple as talking on the phone can trigger anxiety symptoms, leaving people feeling confused, resulting in strange responses or no response.

Is there any Way to Help Fight Tremors and Anxiety?

There are many effective ways to subdue trembling and anxiety in which psychotherapy and anxiety counseling are the most helpful ways to manage. Just remember that avoiding socializing, isolating yourself, and stigmatizing your life is no treatment, ever! Let’s focus on discussing some existing therapies here. Here are 10 ways you can subdue tremors and anxiety:

Routine Life Things to Work on ASAP!

1. Sleep Cycle

Ever wonder why you feel more anxious late at night when you lie in bed and try to sleep but can’t? When you’re sleep-deprived, your body’s neurons don’t function properly, and your body doesn’t get the chance to produce a healthy amount of protein that aids in repairing cells.

Sleep deprivation can also lead to brain fog, increased trembling, high blood pressure, and many other complications. Getting at least 8 hours of sleep every night is crucial. This can be tricky because insomnia is a common problem among people who suffer from anxiety disorders.

Over 50% of people who suffer from anxiety disorders also have sleep problems. Here’s what you should do if you have trouble sleeping at night – don’t look at your phone or work emails before you go to bed. Keep all of your electronics in a different room, and make sure your room is completely dark. If you feel you have to do something before sleeping, then try reading a book. Don’t drink coffee more than 400 mg as it can result in increased anxiety.

These are small steps that you can take to make sure you sleep well and wake up feeling refreshed.

2. Exercise Daily

Do you ever pass a mirror and refrain from looking at yourself in it because your brain is always telling you that you’re not good enough? Low self-esteem is a common symptom of anxiety disorders, and regular exercise is a great way to combat it.

According to one study, physical activities are directly related to self-esteem and positively impact our lives. If you feel you lack the motivation or the energy to begin exercising, here’s what you can do:

     a. Find a “gym partner” and start exercising with them. Having someone to exercise with can be highly motivating, and it helps you stick to your exercise plan.

     b. Play some music when you’re exercising. Music has been known to increase people’s moods, and it’s easier to lift weights when you have something playing in the background.

     c. It would be best if you exercised for at least an hour every day. It isn’t easy in the beginning to exercise for that long but try doing some light exercises for 10-15 minutes. Then slowly move on to a more intense workout while increasing the duration and frequency.

Regular exercise is beneficial to ease anxiety. Your brain will release feel-good endorphins – natural cannabis-like brain chemicals, along with other natural brain chemicals that can improve your sense of well-being.

3. Acupuncture

According to the acupuncture physician Samadhi Artemisia, the very nature of acupuncture is calming. According to The Acupuncture Evidence Project, acupuncture has shown to be more effective in treating anxiety than other conventional methods.

It is a peaceful activity that, just like exercise, releases endorphins, which will uplift your mood. Just make sure you find a licensed acupuncture physician who knows how to deal with anxiety symptoms.

4. The Happy Place

Close your eyes and go to your happy place and stay there for a while. Is it a beach? Or a galaxy far, far away? Think and smile at how it makes you happy every time you think about it.

Imagining your happy place will help you calm your tremors and anxiety while boosting your mental health. This activity can help keep you grounded in reality. It’ll also help you understand why it’s more important to focus on the good stuff than burdening yourself with anxiety.

When a person experiences anxiety, it’s common for them to have negative thoughts. Imagining your happy place is a great way to interrupt those negative thoughts.

Slowly but surely, the happy place focus will help you overcome the negative energy you experience.

5. Eat Good, Stay Healthy

You have heard of this phrase all your life, right? There are lots of foods that can contribute to an increase in anxiety. For example, did you know that sugar can exacerbate your anxiety? While it’s essential to eat a balanced diet containing sugar, carbohydrates, protein, and fats, too much sugar can worsen your symptoms.

Cut back on sugar, and you’ll start to see improvement in your mental health. Try to eat foods that contain omega-3 fatty acids, magnesium, zinc, and vitamin-B. Foods such as fish, avocado, yogurt, oysters, legumes, nuts, etc., will benefit your health.

What you eat can have a considerable impact on your mental health, so make sure you’re eating the right stuff!

6. Dr. Positive

Everyone has that one person around them who loves living to the fullest, who sees the positive side of absolutely anything and everything. They are the Dr. Positives, and you need one of them around you.

They can be a friend, colleague, acquaintance, relative, or partner. Talk to them once in a while, discuss random topics, take their opinions on the small stuff, and feel inspired enough to adopt the things they believe.

Of course, many people who don’t have anxiety will find it hard to understand your symptoms but remind yourself that the reason they’re trying to help you is that they care.

Having someone who makes you challenge your negative thoughts can be helpful. Because if you keep overthinking everything and don’t share your thoughts with anyone, you’ll believe every single thought that comes to your head.

It’s important to share your thoughts with someone who encourages you to think differently because talking about your thoughts aloud will help you better understand them.

7. Breathe in the Positive Energy, Breathe out the Negative Vibes

This is very easy and very effective. You know the anxiety is about to attack, and it’s just there, and it’s about to take you. Relax your mind now! Take a deep breath and think positive things about your situation, and completely forget about the negativity.

There are two ways to breathe – one is through the abdomen, and the other is through the chest. When people get anxious, they unknowingly begin to breathe through their chest, which disturbs the body’s oxygen and carbon dioxide levels, leading to increased trembling and anxiety.

If you notice that your chest rises more than your abdomen, then it’s because you’re breathing through your chest. Here’s a breathing exercise that you can try to make yourself feel a little less anxious: Relax your shoulders and take deep breaths through your nose. Make sure your chest doesn’t rise too much. Breathe out through your mouth while keeping your jaw relaxed. Keep doing this exercise for a few minutes, and you’ll start to feel better.

8. Try to Stay Busy

You can keep your mind occupied with stuff. Keep doing something, anything. Go for a walk, eat, write, watch funny videos or movies. Dancing is fun, too. Try to fight anxiety and tremors by challenging yourself, call a friend, and talk for an hour.

Your anxiety will tell you that it’s impossible because you fear talking or being in situations where you have to socialize, but that’s a challenge you have to win. Kill anxiety at the root.

Try keeping a journal and write about things that make you feel good about it. Read it from time to time to remind yourself that there are things you appreciate, and life isn’t as bleak as your brain says it is.

Do anything that will keep your mind off your symptoms because just thinking about them can aggravate your anxiety.

9. Medication

If you feel nothing is helping, then try treating your anxiety with medication. A doctor will listen to you, understand you, and help you. Many different medicines can treat anxiety. Your doctor will help you decide which one is right for you.

Some common medications include:

  1. Benzodiazepine – This medication helps your muscles relax and reduce the physical symptoms of anxiety.
  2. SSRI (Selective serotonin reuptake inhibitor) – SSRIs help improve your mood by preventing nerve cells from absorbing serotonin, leaving more of it available.
  3. Tricyclic antidepressants – These medications work similar to SSRIs, but they affect norepinephrine more than serotonin, and SSRIs are replacing them.

10. Psychotherapy and Anxiety Counseling

If the prescribed medications are not effective or don’t make much of a difference to your condition, then consulting a psychotherapist is your best option. You can even get anxiety counseling alongside your medication.

It might be helpful if a friend, family member, or partner accompanies you in these sessions. Personal counseling can also help to identify those situations that displease or discomfort you. Ultimately, you need to decide what type of therapy is best suited for you.

Cognitive-behavioral therapy (CBT) is proven to be effective in treating anxiety. Your psychotherapist will help you understand what causes you to feel anxious and work with you to change your thoughts and reactions. You are encouraged to face your fears head-on. Over time, you will realize that the negative thoughts and emotions you think will happen are highly unlikely.

Trembling and Anxiety shall pass. Just believe in yourself.

Lastly, “You’re not going to die. Here’s the white-hot truth: if you go bankrupt, you’ll still be okay. If you lose the gig, the lover, the house, you’ll still be okay. If you sing off-key, get beat by the competition, have your heart shattered, get fired… it’s not going to kill you. Ask anyone who’s been through it.” —Danielle

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Alternatively, if you need to seek psychotherapy, be sure to check out ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule. 

With these options, we believe your trembling can be resolved soon.

Take care, and stay well.

Everyone knows that a good night’s sleep helps to keep you productive the next day. But due to our busy schedule, workload, worries, etc., insomnia has become a problem for more than a third of the worldwide population. 

Surprisingly, parents with children have the highest insomnia among them, followed by 78% of pregnant women, 9.4% of adolescents, and 23% of adults.

Unfortunately, people with insomnia are 28% more likely to develop Type 2 diabetes, and 4% of people use sleep aids over the long term. Insomnia has a direct medication cost of over $13 billion, and not to mention the trillions of dollars lost due to work productivity.

Insomnia is a well-recognized symptom of anxiety. 33% of the population with an insomnia problem stay awake at night, ruminating about their thoughts and anticipating the worst-case scenarios. This behavior will eventually stop the person from falling asleep and make the situation worse in the long-term. 

Here, we will share 11 ways to help people get themselves out of the problem and lead a better life with better sleep.

1. Maintain a sleep schedule

Creating a sleep schedule is a crucial way to fight insomnia. One can understand that getting up at a similar time each time is particularly challenging over the weekend, especially when you have a tiring work week.

However, waking up at a set time every day is 23% effective in fighting insomnia and building a healthy body clock. So, develop your sleep routine by waking up at the same time, every day.

2. Avoid alcohol, nicotine, and caffeine before sleep

There is a significant misconception after consuming alcohol. Alcohol causes drowsiness and helps the person to fall asleep without any difficulty. But in reality, the person will experience fragmented sleep, which will cause insomnia in the late run. So, it’s better to avoid consuming alcohol for sleeping or just before sleeping. Nicotine and caffeine are anti-sleep stimulants, so it’s cardinal to avoid their intake before bedtime.

3. Avoid Unnecessary Naps

To get a good night’s sleep, you should avoid taking naps during the day. However, if you feel exhausted or drained, then taking a 20 minutes nap after lunch is sufficient. Any additional nap time during the day will disrupt our night sleep.

Napping small

4. Maintain Daily Workouts

Working out daily with a definite regime can improve the quality and quantity of sleep proportionally. However, it would help if you avoided pre-sleep exercises because excessive exhaustion can overtake your body and disrupt your peaceful sleep.

5. Avoid your bed at daytime

Keep in mind that your bed is only meant for sleeping. Avoid using your bed for another purpose other than sleeping. Resist the temptation to use your bed for work and meals. Confining your bed just for sleep will maintain sleep’s psychological association when you jump onto the bed.

6. Avoid food and drinks before sleep

Having dinner 1 to 2 hours before going to sleep is beneficial for better sleep and health. Your stomach will get enough time to digest the food, and the body will activate the parasympathetic nervous system to go into a resting phase.

Sugar-based food stimulates your brain activities and causes your brain to function beyond your control before sleep. Additionally, drinking lots of fluids before bed can pressure your bladder and disrupt sleep with the need to visit the toilet. So, avoiding sugary food and drinks would help to maintain the quality of sleep.

7. Keep it dark and cool

Maintaining a pleasant bedroom is crucial to our sleep. Maintain room temperature below 75 degrees Fahrenheit, keep a dim light, and noise level below 10 decibels are ideal conditions to fall asleep fast.

Pets disrupt our sleep too. So, it’s advisable not to allow your pets in your bedroom.

8. Leave all your worries before going to bed

Work is work, and sleep is sleep. Don’t bring your work to bed, and that includes thoughts, worries, and planning. If you find yourself lying in bed and making plans for tomorrow, insomnia will follow you.

To avoid insomnia, you should complete as much work as possible before sleep and leave uncompleted work for tomorrow. It’s annoying not to complete our work before bedtime, but it’s even more annoying if you can’t get a productive day tomorrow when your sleep is disrupted.

Worry small

9. Practice breathing exercises

Breathing exercises calm the mind and get you to sleep faster. Mindfulness breathing relaxes your muscles and mind to reach a relaxed state before falling asleep.

The 4-7-8 second rule for breathing exercise helps to relax your mind. Take 4 seconds to inhale through your nose, hold the breath for 7 seconds, and exhale in 8 seconds. Repeat this process 10 or more times to calm your body and mind.

10. Avoid screen time before bed

According to research reports, watching videos and using cell phones before bedtime is bad for our health. These short-wavelength, high-energy blue lights are harmful to our eyes, especially in dim light.

The radio-frequency radiations in these devices can stimulate the brain’s neurons even after you stopped using the devices. Therefore, sleep experts recommend you to stop using a cellphone, laptop, and tv 3 to 4 hours before going to sleep.

11. Consider Psychotherapy

If your insomnia is due to anxiety, then do consider psychotherapy. Cognitive-behavioral therapy (CBT) is proven to be effective in treating anxiety. Your psychotherapist will help you understand what causes you to feel anxious and work with you to change your thoughts and reactions.

You are encouraged to face your fears head-on. Over time, you will realize that the negative thoughts and emotions you think will happen are highly unlikely.

Alternatively, if you need to seek psychotherapy, be sure to check out ahealos.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule. 

With these options, we believe your insomnia can be resolved soon.

Take care and stay well.

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Does your heart start beating fast when you’re talking to your crush on the phone? Does it also happen when you’re asked to give a presentation in class? Do you feel it’s happening a bit too frequently? You might be suffering from anxiety.

It’s common for heart rate to increase when people are involved in activities that demand a lot of energy. If increased heart rates happen too frequently, it’s not normal, and it can be dangerous if you don’t know what’s causing it. Sometimes it may even make you feel like you have a heart attack.

Rapid heartbeat is a common symptom of anxiety. Here are 11 ways through which you can subdue rapid heartbeat and fight anxiety:

1. Exercise

Rapid heartbeat due to anxiety can damage the heart. According to a 2010 meta-analysis, people who suffer from anxiety are 26% more at risk of getting coronary artery disease. Anxiety can also lead to heart failure. Poor cardiovascular health is common among people who suffer from anxiety.

Regular exercise strengthens your heart. According to a 2019 meta-analysis, people who exercise more tend to remain protected from anxiety symptoms. Moreover, a higher frequency of exercise can decrease your resting heart rate, which is vital if you want to improve your heart’s health. As you exercise, your heart strengthens and starts pumping blood more efficiently, which allows it to maintain a regular heart rate when you’re resting.

Some other things you can do to lower your resting heart rate include:

  1. Staying out of the sun – Your heart beats faster in the summer heat, so make sure you keep yourself cool. On a sunny day, take an umbrella with you if you’re going out. Don’t dine out, and most importantly, keep yourself hydrated.
  2. Eating more fish – Eating healthy is an integral part of improving your heart’s strength. According to a study by the American Heart Association, eating fish can lower your resting heart rate. If you don’t like fish, you can try taking fish oil supplements, but you should talk to your doctor about it first.

Lowering the stress – As stress increases, so does your heart rate. It may be impossible to reduce stress in many cases, but there are things you can do to keep yourself more organized and stress-free. If you’re struggling with work, make a schedule as it’s been known to help people become more organized.

2. Breathe

According to a study published in 2018, relaxation methods like deep breathing and progressive muscle relaxation can help lower heart rate and bring it back to normal. Deep breathing increases the release of neurotransmitters that reduce anxiety and reduce the chemicals responsible for triggering the fight or flight response.

Try this breathing exercise:

  1. Find a quiet place where you can sit.
  2. Put your hand on your chest and gently breathe in through your nose. Can you feel your chest rising as you breathe?
  3. Breathe out through the mouth.
  4. Repeat the steps and do them as much as you can. After a few days, you’ll start to see improvement in your breathing and your heart rate.

You can also try other breathing exercises if this one doesn’t help. Try the “same length breaths” technique in which you breathe in and hold your breath for four seconds and then breathe out and count to four. You have to keep your breath steady, and you can change the length of your breaths according to what you prefer.

Another technique you can try is humming breath exercise. Hum while breathing will stimulate the vagus nerve, which controls the heart rate. Put your fingers over your eyes and your thumbs over your ears and keep them covered. Inhale and exhale through your nose and hum as you exhale. Do it 5-10 times, and then stop humming for a while. Repeat the steps.

3. Tai Chi

Tai Chi is a Chinese martial art that requires slow movements and deep breaths. It has many physical and emotional benefits, and regular tai chi practices is a great way to tame a rapid heartbeat and fight anxiety. According to two studies published in 2014 and 2017, tai chi can decrease anxiety and depression and improve cognitive performance in older people.

To start learning tai chi, you have to learn to slow down your breath and your movements. It relaxes your body and your mind, which tends to bring the heart rate back to normal.

4. Sleep well & manage stress

Proper sleep, enough rest, and removing stressors from your life can reduce a rapid heartbeat. Doctors recommend at least eight hours of sleep every night. Note that sleeping for too long can be harmful to your health and give you headaches.

Please remove all of your electronic devices from your bedroom and place them in a different room at least an hour before you go to sleep to avoid sleep distractions. Use a blindfold to block out any unnecessary light. Avoid anything that stresses you out. This includes lesser communications with people who always complain because that will only make you more anxious.

A neat and tidy room reduces anxiety, and thus, lowers your heartbeat. Enjoy the quality sleep that you deserve, and homeopathy will do its job to heal your body and mind.

5. Vagal maneuvers

The vagus nerve connects your brain to your heart. Stimulating the vagus nerve can help slow down your heartbeat. Before you try vagal maneuvers, you should first consult your doctor. Here are some ways you practice vagal maneuvers at home:

  1. Take a cold shower. If that’s not an option, try pressing a cold towel against your face for 30 seconds. Coldwater can help stimulate the vagus nerve.
  2. Try saying the word “Om” repeatedly. Chanting Om relaxes the body and normalizes the blood pressure and heartbeat.

When you exhale, hold your breath for a few seconds to trigger the parasympathetic nervous system and decrease your heart rate.

6. Drink enough water

Dehydration can often be the cause of a rapid heartbeat. Because the blood in our body is liquid, and not drinking enough water will thicken the blood. The thicker it gets, the harder it becomes for the blood to flow through your veins. The strain to pump the blood through the body increases your heartbeat.

The color of our urine is a good indicator of our body fluid level. If the color is dark yellow, then it’s time to drink more water. Keep yourself hydrated – it’s a great way to keep your heart from beating too fast.

7. Electrolyte balance

Electrolytes are essential minerals that help move electrical signals in your body. These electrical signals play a huge role in the functioning of your heart. Some electrolytes that benefit the heart are potassium, sodium, magnesium, and calcium.

You can find these electrolytes in a lot of different foods. For example, eggs, avocados, bananas, sweet potatoes, and spinach are rich in protein. In comparison, dark leafy greens and dairy products are sources of calcium.

If you have trouble eating any of these foods, then you can try taking supplements. But before you do that, make sure you talk to your doctor about it first! Electrolyte imbalance can lead to other problems.

Vitamins

8. Avoid things that trigger rapid heartbeat

Does your heart start beating fast after a cup of coffee? Certain substances can cause you to have a rapid heartbeat. You need to know what accelerate your heartbeat and avoid those triggers.

Caffeinated drinks can increase your heart rate. If you feel that coffee makes your heartbeat worse, stop drinking it every morning. Tobacco can also lead to an increased heart rate, so cut down on smoking if you feel that increased heartbeat and anxiousness every time you smoke. Some other things that can increase heartbeat include alcohol, cold and cough medications, anti-depressants, high blood pressure medications, drugs like cocaine, or methamphetamines.

Pay attention to what your body tells you. If you feel any medicine you’re taking increases your heart rate, then talk to your doctor about it.

9. Keep a journal

Writing down what situations make your heart beats fast can be a great way to figure out the cause of your problem. Most of the time, the rapid heartbeat is brought on by certain situations that can be identified and eventually removed from your life. Get a journal, and whenever you notice your heartbeat increasing, write a line or two about the situation that triggers it.

Show your journal to your doctor or therapist. They can help you to eliminate or gain some control over the situation.

10. Medications

In some cases, doctors might prescribe ACE inhibitors. These medications open or dilate your arteries, lower your blood pressure, and increase your body’s blood flow, resulting in decreased workload for the heart. These medications are usually given to diabetic patients or people with protein in their urine.

You can consider anti-anxiety medications if the leading cause of your increased heart rate is anxiety. Your doctor will most likely prescribe you anxiolytics. Anxiolytics will improve your mood. Once the anxiety fades away, your heart rate will decrease, and you’ll feel calm. You should avoid driving if you’re under the effects of anxiolytics!

11. A word of consolation

Rapid heartbeat is usually not something to worry about too much since everyone experiences it during strenuous exercises. However, if you notice that it happens to you too much, you can use the methods we mentioned in this article. A calming breathing exercise always comes in handy as the first remedy.

Unfortunately, not all the methods mentioned above are universal. Every increased heartbeat situation is different from the others. So it’s best to consult your doctor or therapists first.

12. Psychotherapy

Like a journal, a therapist can help you identify those situations that trigger the increase in your heartbeat. Exposure-response prevention is a therapy technique that your therapist can use to positively respond to people, events, or problems that increase your heartbeat.

Using this technique, you will face your fears head-on. Your therapist will guide you with coping methods that you can use to deal with your worries.

Alternatively, if you need to seek psychotherapy, be sure to check out ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule. 

Ahealo - Online Psychotherapy Platform

With these options, we believe your insomnia can be resolved soon.

Take care and stay well.

Fainting or syncope is a loss of consciousness that can be caused by a myriad of different conditions. It usually happens when there isn’t enough blood being pumped to your brain. If you suffer from anxiety, then fainting can occur more frequently, and it can worsen anxiety symptoms, causing you to panic.

Some symptoms of fainting include dizziness, lightheadedness, nausea, and sweating. It’s not a huge cause for concern in many cases, as it can happen to pretty much anyone. Some people are more susceptible to fainting than others. If you experience fainting regularly, then here are 12 ways you can stop it and fight anxiety:

1. Eat healthily

Anxiety can sometimes cause people to skip meals. You either forget to eat, or you don’t feel like eating. If you experience fainting and anxiety, then you must eat regularly and eat healthily. If you continuously feel hungry between meals, try eating fruits or foods rich in protein.

What you eat affects your blood pressure and pulse rate, so make sure you’re eating the right things. Low blood pressure can cause fainting, so you should increase your salt intake. Salt will increase your blood pressure and bring it back to normal. You can eat foods like salted nuts, bacon, instant noodles, and sausages.

2. Stay hydrated

People who don’t drink enough water are more likely to have fainting episodes than people who keep themselves hydrated. If you’re an average healthy adult, then you should drink at least 1.5 liters of fluid every day. If you exercise regularly, then you probably require a higher amount of fluid than that.

When you don’t drink enough fluid, blood pressure decreases, which can result in fainting. Sports drinks that contain electrolytes and glucose can help you feel more energetic when you feel like you’re about to faint. To keep track of how much water you’ve consumed, you should buy a refillable water bottle.

3. Avoid alcohol

Alcoholic drinks cause blood vessels to open up, which results in low blood pressure. Sometimes, even social drinking can cause people to have a fainting episode. So if you have a habit of drinking with your friends every weekend, maybe it’s time to change your plans a little. People who suffer from fainting and anxiety are usually alcohol intolerant, and they find it challenging to handle alcohol. For these people, one glass is equivalent to two.

This doesn’t mean that you can’t drink beer when your friends come over to your party – just don’t drink so much that you end up fainting. Remember that people who are susceptible to fainting don’t faint because of drunkenness, but excessive alcohol results in lower blood pressure.

4. Cut back on caffeine

Caffeine can cause an increase in the production of urine and make fainting more likely to happen. Caffeine can also increase your heart rate, worsen your anxiety symptoms, and make you feel more dehydrated. It’s present in coffee, tea, cola, Red Bull, chocolate, etc.

If you feel you are addicted to caffeine and can’t start your day without it, you have to remove it from your diet slowly. Getting rid of caffeine can take over 2 weeks. You might feel more tired, and you’ll have headaches because of caffeine withdrawal, but it will prove to be highly beneficial in the long run.

5. Avoid extreme temperatures

Heat can decrease blood flow to the brain, which can cause fainting. If you spend a lot of time in the heat, either because of work or because you just like being in the sun, then make sure you have a bottle of cold water with you.

Don’t shower in hot water for too long because that can essentially have the same effect as being in hot weather. It can lead to low blood pressure, and you might feel lightheaded before you faint. If you or someone you know is about to faint because of heat, then find a cool place where you can lie down, and if you have enough energy and are fully conscious, drink some water.

6. Breathe properly

When you feel like you’re about to have a fainting episode, you will most likely try to take shallow and rapid breaths. What you should do is breathe slowly and through your diaphragm and not through your chest. If you breathe through your chest, you’ll become more susceptible to fainting and anxiety, and you’ll feel even more lightheaded.

When you breathe in, make sure you hold your breath for 4-5 seconds. Relax your muscles and then slowly breathe out. Do this a couple of times, and you’ll notice the effects almost immediately.

7. Lie down

If you stand for too long, you’ll start to feel weak and lightheaded. When that happens, you should quickly find a place where you can lie down so that blood can get to your brain. The sooner you recognize the symptoms of fainting and anxiety, the faster you’ll be able to stop yourself from collapsing. As mentioned above, a lack of blood flow to the brain will cause you to faint, and it’s common for that to happen when you stand for an extended period.

Once you start to feel better, don’t immediately stand up. Sit up for a few minutes, and if you feel the lightheadedness is gone, only then should you stand up. If someone you know faints in your presence, lay them down so blood can return to their brain, and they will become conscious in a few minutes.

8. Distract yourself

It’s pretty standard for people to faint when giving blood or getting a shot. If that sounds like you, make sure you drink lots of water and eat something before giving blood or getting a shot. Ask the doctor or the nurse to let you lie down and try not to look at the needle.

Distract yourself by talking to the doctor or the nurse. If you find it difficult to speak, try looking at your phone – maybe you can finally read that article you’ve meant to read for a long time. It’s reasonably common to faint at the sight of a needle when getting a shot as it can result in low blood pressure and restrict your body’s ability to tighten blood vessels resulting in decreased blood flow to the brain. If you’re afraid of needles, then you should talk to your doctor about it before getting a shot. The best solution is just to distract yourself.

9. Take medicines

Medicines are usually not prescribed if fainting and anxiety co-occur. However, certain medications can help prevent fainting. Fludrocortisone acetate is generally used to treat low blood pressure, and serotonin inhibitors are also used to treat syncope.

It’s best to talk about these medicines with your doctor before you take them. Make sure you don’t take any recreational drugs because they can interfere with medications given to you by your doctor, and these drugs can also make fainting and anxiety worse.

10. The Applied Tension Technique

Lars-Göran Öst created this technique. It’s a great way to stop yourself from experiencing fainting and anxiety. How this technique works is, you tense your muscles, which causes your blood pressure to increase.

Here’s how you can do it: Find a place where you can sit comfortably and tense the muscles in your arms, legs, and trunk for at least 10 seconds. When you begin to notice a warm sensation in your head, relax your muscles for at least 20 seconds. Repeat this technique 5 times. Make sure you don’t let your body become too relaxed when you’re releasing the tension from your muscles, as that can result in low blood pressure.

Practice this technique a few times a day for a week, and you’ll start to see the results.

11. Pacemaker

In most patients, symptoms of fainting can be easily recognized before a person faints. If your fainting episodes are severe, unpredictable, and frequent, then most generic advice will probably not work for you.

A study presented at ESC Congress 2020 showed that using a pacemaker can quickly treat unpredictable fainting. The study was carried out among 128 patients over the age of 40 who had fainted at least twice without any warning signs in the past year. All the patients were given a pacemaker. One group of patients, called the pacing group, had the pacemaker switched on, and the other group, called the control group, had it switched off.

After 11.2 months, 53% of the control group patients fainted compared to 16% of the pacing group patients. The study concluded that a pacemaker is an effective treatment for preventing fainting. If 11 patients are given a pacemaker, five patients can prevent fainting episodes.

12. Psychological intervention

If none of the methods mentioned above work for you, your best bet is to see a psychotherapist. If you’re a normal, healthy adult, then your fainting episodes are triggered by certain things, and a therapist can help you figure out what those things are and how you can deal with them.

A therapist will help you restructure your thoughts and beliefs that aren’t helping and help you overcome situations and things that cause you to faint. A therapist will also use desensitization and applied tension techniques to treat your fainting. You’ll understand your condition better, which will help you become less anxious about fainting.

Summary

Anxiety can make fainting worse, but most people can recognize the warning signs of fainting, which helps prevent it from happening. From eating properly to seeing a therapist, there are lots of things you can do to improve your mental health and stop yourself from fainting. If you’re young and healthy, then fainting isn’t something to worry about, but you should still talk to a therapist about it to understand your condition better!

Moving forward with Psychotherapy

Fortunately, Ahealo.com offers a global ePsychotherapy platform that allows clients to book an online anonymous private appointment with a broad skill range of psychotherapists at an affordable cost and desired schedule.

Alternatively, if you need to seek psychotherapy, be sure to check out ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule. 

With these options, we believe your fainting can be resolved soon.

Take care and stay well.

 

Exaggerated startle response or hyperekplexia is a neurologic disorder that causes people to become “jumpy.” If you’ve ever overdosed on coffee, then you know what that’s like. You become easily startled by auditory or tactile stimuli. It’s a rare disorder, but an exaggerated startle response is a common symptom of Generalized Anxiety Disorder.

Here are 12 ways to stop exaggerated startle response or hyperekplexia and fight anxiety:

1. Practice mindfulness exercise

When you become easily startled, your body becomes tense. Your brain is basically on high alert more often than it should be. This makes it easier to have a panic attack and an exaggerated startle response to everything. Mindfulness can help treat exaggerated startle response (especially if it’s a symptom of PTSD).

For many people, focusing on their reaction after they’ve become startled helps make them feel “normal” again. You’ve probably been told by people, “just try not to react” whenever you bring up your anxiety, but let’s face it, that’s pretty much impossible.

Instead of pretending not to react, what you can do is focus on your reaction and try to make yourself return to your normal state as quickly as possible. With the help of mindfulness exercises, such as yoga, meditation, breathing, etc.,  you can shift your focus to whatever you want. This will allow you to control your body and how you react to things or situations. When you begin to observe your surroundings instead of responding to them, you’ll be able to focus easier on tasks you’re doing, and you won’t become easily startled.

2. Medication to treat exaggerated startle response

Treating exaggerated startle response or hyperekplexia involves clonazepam as an anti-anxiety and anti-spastic drug. Some other alternative medicines used to treat hyperekplexia are carbamazepine, phenobarbital, phenytoin, diazepam, 5-hydroxytryptophan, piracetam, and sodium valproate.

Valium can be used to lower the exaggerated startle response. Of course, you should talk to your doctor first if you think you have hyperekplexia and need medications for it.

3. Caffeine makes people become easily startled

The most predictable cause of exaggerated startle response is caffeine. Too much of it can make anyone jumpy, and it also worsens symptoms of anxiety. People these days usually don’t go a day without caffeine, and that’s problematic—people who consume excessive caffeine become startled and irritated easily.

They will become more easily startled by noises, touch, and bright lights than people who don’t consume caffeine. If you drink too much coffee every day, then maybe it’s time to turn to other things that will help keep you awake.

4. Eliminate stress from your life

Stress is also one of the causes of an exaggerated startle response. If you suffer from anxiety, you’re more likely to get stressed than people who don’t have anxiety. When you’re stressed, you become more anxious, which triggers the fight or flight response in your body. You end up becoming jittery and nervous. Jitteriness causes you to become easily startled by your surroundings.

If you want to get rid of stress from your life, try keeping a journal and write about the things that stress you out. This will make it easier for you to identify the stressors in your life, and then you can figure out a way to either change them or remove them entirely from your life.

5. Drink chamomile tea to stop exaggerated startle response

There are two chamomile plants. One is called German chamomile, and the other one is called English chamomile. German chamomile has higher medical value and is used often to stop an exaggerated startle response. Chamomile tea has a lot of benefits: it helps soothe an upset stomach, helps with skin conditions, and of course, helps calm people who become easily startled. 

A study published in the journal Phytomedicine found that people who drank chamomile tea regularly found that it reduced some of their anxiety symptoms. Chamomile tea has a soothing effect on people, and it’s a great way to reduce your exaggerated startle response or hyperekplexia.

6. Exercise regularly

Just like mindfulness practices, exercise can also help you become more calm and level-headed. You should exercise at least 5 times a week. Regular exercise improves your concentration, focus, and discipline.

Even taking a brisk walk every day can reduce anxiety symptoms. When you work out at the gym, you have to pay close attention to your muscle groups. This muscle observation will strengthen your focus and lower your exaggerated startle response. It will teach you to relax and concentrate on your surroundings, which will help you become more observant.

7. Breathing exercises

Deep breathing and other breathing exercises will enhance your sense of observation and be less susceptible to be easily startled. You’ll be more aware of your surroundings and your body. With breathing techniques, you have to focus on the way you breathe and your body. Focused breathing will naturally calm your mind, which allows you to enter a state of serenity.

When you practice breathing techniques every day, you’ll become more conscious of your environment, and you’ll notice your exaggerated startle response decreasing with time.

One breathing technique that you can do is the 4-7-8 breathing technique. You breathe through your nose for 4 seconds, hold it for 7 seconds, and then breathe out through the mouth while counting to 8. If you practice this exercise twice daily, you won’t become startled as easily.

8. Let yourself be nervous

Sometimes, the best thing to do is just to let yourself feel whatever it is you’re feeling. The more you try to resist a feeling, the stronger it becomes. When you have a panic attack, and you try to subdue it by attempting to fight it, it just becomes worse. You end up feeling more anxious.

The same is true about having an exaggerated startle response or hyperekplexia. When you feel jittery and try to stop yourself from reacting to stimuli, you mostly get more jittery. The right thing is to accept that you’ve been startled by something. Please take a deep breath and tell yourself that it’s okay to feel this way. In just a matter of seconds, the feeling will pass, and you’ll be in a normal state again.

9. Remind yourself that you don't have to be perfect

When you failed a job interview or couldn’t enter your dream university, you’re only human. We all make mistakes, and there are factors way beyond our control a lot of the time. When you start to feel anxious and jittery because your thoughts spiral out of control and you can’t stop thinking about that one silly mistake you made, remind yourself that it’s okay to be imperfect. It’s okay to err.

When you acknowledge your imperfections and blemishes, you will feel calmer. You will have fewer bouts of anxiety, which will lead to a reduced exaggerated startle response. Learn to accept your “shadow” so you can become whole.

10. Exposure therapy for exaggerated startle response

Facing your fear is another way to fight against anxiety and jitteriness. Exposure therapy is a technique in behavior therapy that teaches people to overcome anxiety by exposing them to things or situations that are causing them to feel anxious and jittery.

If you get startled easily by auditory or tactile stimuli, then a therapist will most likely help you figure out what’s causing you to feel anxious and have you confront those things. Your fear and anxiety will reduce with each step, and with time, bright lights won’t seem as bright anymore, and loud sounds won’t seem as loud.

11. Genetic counseling

In many cases, hyperekplexia and exaggerated startle responses are genetic. People develop them at an early age, and they can be hard to treat when they grow up.

Genetic counseling is the process that helps people understand any genetic disorders they might be susceptible to. They’re taught how to adapt to whatever psychological or medical condition they might have because of their genes. Suppose a genetic counselor discovers that an individual is at risk of developing hyperekplexia. The counselor will help them figure out how to cope when the disorder’s signs or symptoms start appearing.

12. Psychotherapy

Psychotherapy is the best option if nothing else works. A therapist will help you understand your condition better and cope with hyperekplexia and exaggerated startle responses professionally. Currently, there is no known cure for hyperekplexia. But a therapist will make you do physical and mental exercises that will help you overcome your anxiety, which will significantly reduce your exaggerated startle responses.

These psychotherapists will share therapeutic ways to be calmer and how to get your exaggerated startle response under control.

Moving forward with Psychotherapy

Fortunately, Ahealo.com offers a global ePsychotherapy platform that allows clients to book an online anonymous private appointment with a broad skill range of psychotherapists at an affordable cost and desired schedule.

ahealos.com

Alternatively, if you need to seek psychotherapy, be sure to check out ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule. 

With these options, we believe your exaggerated startle response or hyperekplexia can be resolved soon.

Take care and stay well.

Restlessness and anxiety can make it hard to sleep at night. You often find yourself shaking your legs, and sometimes, you can’t stop yourself from constantly moving around. It’s common for people to misdiagnose restlessness as ADHD, but more often than not, it’s a sign that you have anxiety.

Consuming too much caffeine, hormonal imbalances, and anxiety disorders are often the causes of feeling restless. While it’s not as frightening as other anxiety symptoms, it can make it hard to function sometimes. Here are 11 ways you can overcome restlessness and fight anxiety:

1. Medication-related problems that can make you feel restless

Certain medications can cause you to feel restless. Adjusting the doses of medicines used to treat diseases and mental illnesses like schizophrenia or Parkinson’s disease can also result in restlessness and anxiety. Stopping sedative medications like benzodiazepines will cause restlessness too.

It would be best if you talked to your doctor before you stop taking or change the dose of any medication you’re on. If any of your prescribed medications make you feel restless or worsening your anxiety symptoms, tell your doctor. There’s also a chance that your medication has a side effect that’s causing restlessness and anxiety, so it’s best to ask your doctor for advice.

2. Avoid caffeine to overcome restlessness and anxiety

Caffeine can cause twitching, nervousness, restlessness, and anxiety. The Food and Drug Administration recommends you consume less than 400 mg of caffeine daily. That’s 3 or 4 cups of coffee. If you consume more than that, you can quickly develop symptoms that mimic those of anxiety.

When you wake up in the morning, your body boosts your energy with the help of a chemical called cortisol, so there’s no reason for you to drink coffee right after you wake up. Keep track of your caffeine intake, so you don’t consume more than you need to. Since you’re already not getting enough sleep due to feeling restless, consuming caffeine will have an adverse effect on your health and make you even more restless.

3. Meditating to overcome restlessness

Anxiety triggers the fight or flight response in your body, which is why you experience restlessness and anxiety. To help you feel calm and relaxed, you should learn to meditate. Meditation has several benefits. It regulates the stress response, and it also helps you become aware of your feelings of restlessness, which allows you to separate yourself from them.

Either you can meditate alone, or you can meditate with a partner. If you suffer from anxiety, it’s better to practice meditation with a friend or someone you feel comfortable supporting you throughout the entire process. Practice meditation daily so you can get used to it.

4. Figure out what's causing you to feel restless

Sometimes restlessness and anxiety indicate that something in your life is stressing you out. Maybe you’ve been spending too much time at the office because you haven’t been able to give time to your family. Or perhaps the pandemic has been making you feel down. Whatever the reason is, you have to make sure you don’t stress yourself out too much.

Think of it as a sign that you need to change something in your life. Pay attention to what things or situations make you feel restless and anxious, and then figure out how to change or remove those things from your life.

5. Breathing exercises to overcome restlessness

Whenever you start to feel restless or anxious, step back, and take a deep breath. Deep breathing can help you feel more relaxed. Breathe in, hold your breath for four seconds, and then breathe out. Do this a couple of times, and you’ll begin to feel calm and relaxed.

You can also try the 4-7-8 breathing technique. Keep your eyes closed while doing this exercise. Breathe in for four seconds, hold your breath for seven seconds, and then breathe out for eight seconds. Repeat this a few times.

You can try this technique before you go to bed if you have trouble sleeping at night. It will remind your body to relax, and you’ll be able to overcome restlessness.

6. Use essential oil scents

Aromatherapy is a great way to help make your body calm down. Ever wonder why you feel so good when something around you smells nice? It’s because your sense of smell has a significant effect on your mood and behavior. You can use essential oils to manipulate your stress response and alleviate your symptoms of restlessness and anxiety.

Some essential oils that people usually use are lavender, vanilla, rose and geranium, sandalwood, and citrus. Having essential oils can also make it easier to sleep at night.

7. Doing physical activities to overcome restlessness

Restlessness most often happens when you have nothing to do. Boredom can quickly turn into restlessness if you choose not to do anything. For this reason, you must find a physical activity to do regularly. Go to the gym and exercise daily. If going to the gym isn’t your thing, then do some light exercises at home for 15-30 minutes. You’ll be amazed at what 15 minutes of exercise can do to your body. You’ll start to notice the difference in just a few weeks!

You can try other physical activities, as well. Do anything that will relax your muscles and help you breathe properly. You’ll keep yourself busy by engaging in physical activities, which will lead to decreased feelings of restlessness and anxiety.

You can also do something to relieve mental stress and express your inner thoughts and feelings. Things like painting, writing, making music, or dancing are a great way to release all that pent-up emotional stress you have inside you.

8. Visualization and Imagination

Visualization is a great mental exercise that you can do to relieve feelings of restlessness and anxiety. It’s a simple exercise that you can do no matter where you are. Imagine yourself in a peaceful and calm environment. Transport yourself to a world where you feel safe and comfortable, and you’ll almost immediately start to feel more relaxed.

You can do this at night if you’re having trouble falling asleep. Imagine yourself in a favorable situation, such as working that job you’ve been dreaming about since you were a kid, or maybe as the main character in your favorite book, movie, or music video.

9. Progressive Muscle Relaxation

Muscle tension is a response to stress and anxiety. When you feel restless or anxious, your muscles tend to become tense. Your body becomes stiff as you get more anxious, which is why you’ll sometimes notice pain in your neck and back when you’re anxious.

Progressive Muscle Relaxation is a technique that you can use to relax your muscles and overcome restlessness. To do this exercise, first, you have to find a quiet place. Tense a group of muscles as you take a deep breath. As you breathe out, relax those muscles. Repeat this several times, but each time you do it, pick a different group of muscles.

Progressive Muscle Relaxation is a great way to relieve restlessness and anxiety. If you have trouble knowing which muscle group to work on, you can use progressive muscle relaxation audio recordings. It might take some time to do it right, so don’t give up if you don’t notice any difference the first time you do it!

10. Diet that helps with feeling restless

Just like aromatherapy, what you eat also affects your mood and behavior. Magnesium is a vital mineral that relaxes your muscles and supports your joints. It also has a positive effect on your mood. Magnesium converts the amino acid tryptophan into serotonin and regulates your GABA (Gamma-aminobutyric acid) levels. Studies have shown that GABA helps control anxiety. Lower levels of GABA are associated with schizophrenia, anxiety, depression, and sleep disorders.

Some foods rich in magnesium include bananas, avocados, quinoa, dark chocolate, nuts, dry beans, spinach, and whole grains. Lack of magnesium can cause fatigue and mood problems. It can also increase your anxiety, which will lead to more restlessness. So make sure you’re getting enough magnesium!

11. Psychotherapy

If nothing works, you can try seeing a psychotherapist. There are lots of different methods in psychotherapy that are used to treat restlessness and anxiety. One of the most popular and effective ones is cognitive-behavioral therapy (CBT). A therapist will ask you about your symptoms and help you understand the underlying causes of your feelings of restlessness and anxiety.

They will try to make you look at your problems differently and change your thought patterns to understand yourself and your issues healthily. CBT can take 12-16 weeks to work, and you have to make sure you’re comfortable talking to your therapist. It’s common for people to look for a different therapist if they’re having a hard time connecting with their current therapist.

Summary

If left untreated, restlessness doesn’t cause serious harm, but it can make it hard to perform daily tasks. It also disrupts your sleep pattern, which can make you feel sluggish and tired. If you think your feelings of restlessness and anxiety affect your daily life, you must seek professional help!

Moving forward with Psychotherapy

Fortunately, Ahealo.com offers a global ePsychotherapy platform that allows clients to book an online anonymous private appointment with a broad skill range of psychotherapists at an affordable cost and desired schedule.

Alternatively, if you need to seek psychotherapy, be sure to check out web.ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule. 

With these options, we believe your restlesssness can be resolved soon.

Take care and stay well.

Depersonalization refers to symptoms that make people feel like they are detached from themselves. People who suffer from depersonalization feel as if their body is not real. It is a dissociative disorder that is prevalent in dissociative identity disorder (DID).

Depersonalization usually happens because of prolonged stress or anxiety, and it can also be caused by severe trauma. If you suffer from depersonalization, you might feel like you are having an out of body experience where you can observe yourself from outside of your body. You will feel detached, and your body might feel numb as if it does not exist.

Here are 15 ways to cope with depersonalization and fight anxiety:

 

1. Acknowledging your feelings of depersonalization

Depersonalization is experienced by 25% of people at least once in their lives. For many people, it is a chronic feeling that never really goes away. It is usually not something to be worried about as it is essentially your body’s way of helping you cope with prolonged stress.

What you can do is acknowledge the feeling of depersonalization. In many cases, it goes away after a while. If you keep thinking about it, it will make you anxious and might even cause you to have a panic attack. But if you accept it and remind yourself that it is only temporary, you’ll start to feel better, and you’ll stop feeling detached from yourself.

2. Focus on your surroundings to stop feeling numb

Keeping yourself grounded in reality can be an effective way to cope with depersonalization and anxiety. If feelings of depersonalization start to creep up, start focusing on your surroundings. Touch the grass and focus on how it feels. If there is someone around you, hold their hands or hug them. Focus on what sounds you can hear and what things you can see in your surroundings.

It would help if you always carried something that you can touch with you. Purchase a small stuffed toy and keep it on you at all times. All of these things will keep you grounded in reality when you’re feeling detached from yourself.

3. Talk to people around you

If you are experiencing depersonalization when you are with friends and family, start talking to them! Do not let the feeling take control of your body. The more you stay quiet and disconnected from the people around you, the harder it will become for you to regain control. If you’re feeling detached and numb while talking to people, try to get back into the conversation.

If there’s no one with you, you can always use your phone to call or text a friend. Many people know what experiencing depersonalization is like, so you can talk to your friends about it.

 

4. Breathing exercises to cope with feeling detached

Experiencing depersonalization and anxiety can make it difficult to breathe. Your body will go into fight or flight mode, and your muscles will become tense. Anxiety will force you to take rapid breaths through your chest. When this happens, do this exercise:

Repeat this exercise a couple of times. It’ll teach you how to breathe through your stomach even when you’re experiencing depersonalization or anxiety, and it’ll also help you relax and calm down.

 

5. Cut out caffeine

Coffee and soft drinks contain a lot of caffeine, which can push up your anxiety levels and feelings of DP. And coffee consumed later in the day can take hours to wear off, affecting your sleep patterns. It also increases your blood pressure and heart rate and can leave you feeling fatigued once the caffeine leaves your system.

If you’re a coffee-lover, don’t worry; you can get back to it once you recover. But for the moment, you want your body and brain to be in as calm a state as possible, so cut caffeine out of your diet completely.

6. Read aloud

Depersonalization is notorious for the intrusive thoughts it causes. Reading aloud is a great way to focus the mind away from these. Reading aloud uses several cognitive processes such as recognizing visually presented words, analyzing the meaning of words, and controlling pronunciation.

This means that it keeps your brain busy! Your concentration becomes intensely focused, making this an excellent exercise for reducing thoughts of anxiety and depersonalization.

 

7. Listen to Music

If you have a smartphone, you have access to an infinite selection of podcasts. Pick out a few that interest you and keep them with you at all times. Put them on at any quiet moment. Feelings of anxiety and depersonalization tend to worsen when you’re idle and have time to focus on them.

So be prepared for any spare time with your earphones and smartphone; while you’re waiting for the bus, walking the dog, wherever. Keep your mind occupied. The same goes for music, put on your favorite albums, and sing along!

 

8. Fight against those negative thoughts

It is prevalent to have negative thoughts when you’re experiencing depersonalization and anxiety. Whenever you are feeling detached, you might start to think that you’re weird or strange for having such feelings. You might also begin to think that you don’t have any control over your body, making you feel overwhelmed, resulting in a panic attack or fainting.

Remind yourself that it’s okay to have feelings of depersonalization, and it’s normal. Tell yourself that it’s okay to feel numb sometimes, and you’re going to be okay. You are still in control of your body because it’s yours.

 

 

9. Spend more time doing things you like to cope with depersonalization

As mentioned above, depersonalization can be caused by prolonged stress. If you spend too much time working or doing things you have no interest in, you’ll soon lose all your motivation and energy to do something you like, and you’ll feel burned out.

Focus on your hobbies and things you’ve always wanted to do. Do more things that bring you joy and happiness. You might like playing the guitar, making sketches, or taking pictures. Whatever it is that de-stresses you, do it more often. Doing activities that make you happy will make your depersonalization and anxiety episodes less intense and less frequent.

 

10. Start exercising

Exercising will help you get rid of those negative thoughts, and it will also help you feel calm and relaxed. Depersonalization can leave you thinking you’re not in control of your body; exercising and lifting weights regularly will remind you that you are. When you lift weights or do cardio exercises regularly, you’ll feel pain in your body, your muscles will become sore, and these things will remind you that you’re real and your body is yours. They’ll stop you from feeling numb.

Knowing which muscles to work out and having control over them will also remind you that your body is under your control. Exercising regularly will also boost your confidence and help you deal with stress.

 

11. Fix your sleep pattern

Do not stay up all night working or studying. You might think you are productive, but you’re putting more stress on your body than it can handle. Establish a nighttime and morning routine and follow it religiously. Ensure your bed is only for sleeping, and put all digital devices in a different room when you’re about to sleep.

You will feel less anxious, and you won’t feel detached from yourself when you’re not constantly checking your social media accounts on your phone, which is what most people tend to do when they’re having trouble sleeping.

 

12. Medication for depersonalization

There are no medications that are used specifically for treating depersonalization. You can still use anti-anxiety and antidepressants if you frequently feel detached or numb because of anxiety or depression. Doctors typically prescribe medications like fluoxetine, clomipramine, and clonazepam. Antidepressants are known to stabilize mood and make the symptoms of depersonalization less intense.

According to research, a combination of selective serotonin reuptake inhibitor (SSRI) medications and lamotrigine can be used to treat depersonalization. It would be best if you talked to your doctor about medications first.

 

13. Focus on your reaction

If you are experiencing depersonalization and anxiety, try to focus on how you react to your symptoms. Depersonalization and anxiety will make you feel like you have no control over your body, but that’s a lie. You have no control over the anxiety or the feelings of depersonalization, but you do have control over your reaction.

If you allow yourself to panic and become frightened when the initial symptoms appear, your negative thoughts will spiral out of control, and you might end up having a full-blown panic attack. When you start feeling detached and have an episode of depersonalization and anxiety, find something to do. Keep yourself busy, so you can trick your brain into thinking that you were not affected by what just happened. It’ll signal to your brain that depersonalization and anxiety aren’t as significant as they thought they were.

 

14. Keep a journal

You need to figure out what the underlying cause of your depersonalization is. To do that, you should start keeping a journal in which you write about all of the symptoms that you experience. Write about where and when you experience them and write about them in detail.

If you feel your symptoms match the symptoms of another disorder, you might have a comorbid condition. Depersonalization sometimes happens with other serious mental illnesses like schizophrenia or PTSD.

 

15. Psychotherapy

Psychotherapy or talk therapy is probably the most effective treatment for depersonalization. A therapist will help you understand why you are experiencing depersonalization and feeling numb and any other illness that’s causing it.

They will work you through steps that will help make your symptoms less intense. You will learn techniques through which you’ll keep yourself grounded in reality when you experience depersonalization symptoms. Your therapist will also help you with anxiety and how you can cope with it.

Depersonalization can be terrifying if you don’t know anything about it. It makes you feel as if you’re losing control over your body, and that’s one of the most frightening experiences anyone can have. But there’s tons of free knowledge available online now, so do as much research as possible because it becomes easier to cope with it as you learn how and why it happens. Lastly, seek a therapist if nothing works for you.

Summary

Depersonalization can be frustrating when it starts affecting your daily life. You find it impossible to focus on anything. Hopefully, with the help of the methods mentioned above, you’ll be able to improve your thoughts, emotions, and behavior, and go back to feeling normal.

Moving forward with Psychotherapy

Fortunately, Ahealo.com offers a global ePsychotherapy platform that allows clients to book an online anonymous private appointment with a broad skill range of psychotherapists at an affordable cost and desired schedule.

 

Alternatively, if you need to seek psychotherapy, be sure to check out web.ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule. 

With these options, we believe your insomnia can be resolved soon.

Take care and stay well.

Night terrors or sleep terrors are nighttime episodes that cause people to wake up at night and scream, shout, or thrash around in panic. It is common in kids, but many children do not grow out of them; that’s why night terrors in adults are common, too. It is also experienced by almost 2% of adults. It is hard to find out the exact percentage because most people forget about their night terror experience when they wake up.

Night terrors happen during the beginning stages of your sleeping period. Stages 3 and 4 of non-rapid eye movement (NREM) are also called slow-wave sleep. People usually have only one-night terror in one night, and most of the time, they do not remember it when they wake up in the morning.

If you are suffering from any night terrors, then yes, you are on the right track to find something useful. Here are 14 ways you can stop night terrors or sleep terrors and fight Anxiety:

1. Underlying conditions that could be causing night terrors

Sometimes night terrors are caused by an underlying condition such as sleep disorders or anxiety disorders. If you suspect your night terrors result from an underlying condition you have, you should look for treatment for the condition. For example, if you have insomnia or a sleep disorder, you probably feel tired because of sleep deprivation. Fatigue can cause night terrors or sleep terrors, so you should find a way to beat insomnia.

Once you have taken care of the underlying condition, you will stop experiencing sleep terrors.

2. Managing stress to stop sleep terrors

Stress or Anxiety can also be the cause of night terrors in adults. If you suffer from Anxiety and excessive stress, then it is time you start figuring out what is stressing you out. Extreme stress can worsen symptoms of anxiety, which will cause you to experience night terrors.

Are you worried about work? Missing deadlines? See if you can make a schedule to help you with these things. Please do not take on more work than you can do; otherwise, you’ll find it impossible to manage your stress.

3. Anticipatory awakening

If you have been experiencing night terrors for a long time, then the people who live with you probably know when they happen. If not, you can ask someone to track your night terrors and tell you when they happen. Once you’ve figured that out, you can ask them to wake you up at least 15 minutes before you experience night terrors.

You will stay awake for a few minutes and then go back to sleep. These scheduled awakenings are a great way of beating night terrors in adults and kids alike.

4. Improve your sleep habits to combat sleep terrors

If you have an irregular sleep schedule, you’re more likely to experience night terrors. Improve your sleep quality by going to bed early. Don’t watch TV or use your phone before you sleep and make sure your bed is only sleeping. Make a proper nighttime routine so you can make a habit of sleeping on time.

Your mind should be relaxed and at ease when you’re about to jump into bed. You can try listening to soft music if you have a hard time sleeping at night.

 

5. Repent and replace negative behaviors

If you are constantly speaking and thinking about negative things, it is destroying you. It would be enough for some people to stop watching TV shows that are stirring up negative feelings.  The images that you see affect your mental and emotional well-being. Your words tend to lead your actions, and they are rooted in the depth of your soul. 

Let yourself away from negative feelings and harmful acts. Keep yourself calm and try to monitor your actions and thinking patterns. Seek help.

6. Imagery rehearsal therapy

Sometimes night terrors are caused by PTSD. Imagery rehearsal therapy or IRT is a CBT technique used to help people with PTSD and night terrors. The purpose of IRT is to make night terrors in adults less intense and help people overcome their PTSD. A therapist will make you write down and rehearse your episodes with new and more positive endings. If you have nightmares during your attacks, your therapist will ask you to recreate them in detail.

A good therapist will start with an episode that wasn’t too frightening for you so you can build confidence to talk about more frightening ones.

7. Exercise and meditation

Exercising regularly is another great way to help you overcome night terrors or sleep terrors. Exercising and meditating have been proven to make people feel more relaxed and calmer. They’re also good at keeping people mentally and physically healthy.

If you exercise for even 30 minutes every day, your sleep quality will improve, and your night terrors will become less frequent and less intense.

8. Medications

Medications for night terrors aren’t given to children. Night terrors in adults, however, can be treated with certain medicines.

These include benzodiazepine drugs like clonazepam or tricyclic antidepressants like imipramine. Diazepam and valium are also used to treat night terrors. Your doctor will prescribe you low doses of these medications. If you’re already taking medications for any other condition, you should talk to your doctor about them first. Night terrors can often be a side effect of certain medications.

Your doctor will check if you have any other conditions and then prescribe medications accordingly.

9. Avoid alcohol, caffeine, and nicotine

These three things have been known to exacerbate anxiety symptoms and interfere with your natural sleep cycle. They usually remain in your body for 12 hours, and they’ll make it hard to sleep. Alcohol will make it difficult to feel fresh when you wake up in the morning.

A disturbed sleep pattern will lead to more night terrors in adults, and you’ll also feel more anxious throughout the day. If you consume these three regularly, you might experience withdrawal symptoms that can also cause night terrors, so ask a professional for help.

10. Create a relaxing environment

The first thing you want to do is clean your bed and your room. A tidy room will make you feel calm and relaxed. Set up a few lamps in your room that will affect your mood positively.

Listen to some music you like before you go to sleep and make sure the room smells lovely. All these things will induce relaxation feelings, and they will also keep you distracted from negative thoughts. A clean and safe environment will tell your brain that it’s okay to relax when it’s time to sleep, and it’ll also prevent anything dangerous from happening during your episode.

11. Don’t let anyone wake you up when you’re experiencing night terrors

If you live with other people, you should clarify that they shouldn’t wake you up when you’re experiencing night terrors or sleep terrors. Their first instinct would be to give you comfort, but it can easily make your episode worse and last longer.

The only thing they should do is stay by your side, so you don’t end up hurting yourself. Keep the windows and doors locked before you go to sleep, so you don’t leave the room, and make sure everyone in the house knows that they shouldn’t disturb you when you’re experiencing night terrors.

12. Sleep diary

Start keeping a sleep diary or a sleep log so you can understand your sleep pattern better. The asleep journal will contain your sleeping habits and how they affect your life. You’ll have to write down your sleeping and waking times. You can also describe your night terrors in the diary.

You can show your sleep diary to a sleep specialist who will guide you on improving your sleep quality by changing your sleeping habits. They will evaluate your sleep diary and help you figure out how to manage your sleep routine in a way that minimizes the occurrence of your night terrors.

 

13. Sleep study

An asleep specialist might refer you for a sleep study if they feel you have an underlying condition causing your night terrors. The asleep study helps specialists diagnose sleep disorders like sleep apnea. It’ll help them understand your condition better, and they’ll be able to help you find the appropriate treatment for your night terrors.

It’s an overnight exam that takes place in a “sleep lab.” An EEG will be used to monitor your sleep stages and REM and NREM cycles. Doctors will also measure your eye movements, oxygen levels in your blood, and body movements during the exam. You’ll be prescribed treatment according to your results.

14. Talk to other people

Many people think night terrors in adults aren’t common. They feel ashamed when they realize they’ve been having night terrors in the presence of other people. It’s natural because a lot of the time, you don’t even remember your episodes when you wake up in the morning. Talking about your experiences with night terrors with other people who’ve been through similar things can help dispel feelings of shame and guilt.

If you don’t feel comfortable talking to people in person, you can find websites online created for this very purpose. Knowing that other people in the world go through the same things will encourage you to help further.

15. Psychotherapy

A therapist will help you understand the underlying conditions responsible for your night terrors or sleep terrors. If you think your Anxiety or stress is behind your episodes, then your therapist will work through your issues and problems to help you deal with your night terrors. The most effective form of therapy for night terrors is talk therapy. Your therapist will encourage you to talk about anything that’s been negatively affecting your mental health.

If you have PTSD and have lived through an event, you have a hard time talking about it, and your therapist will use professional methods and techniques to help you open up about them. Talking about traumatizing events has been proven to resolve psychological issues.

Summary

Night terrors or sleep terrors are usually not something to worry about. Just make sure your bedroom is safe and the doors are locked, so you don’t end up hurting yourself. It’s still important to seek professional help because, in some cases, night terrors in adults point to a psychological problem like Anxiety or depression.

Moving forward with Psychotherapy

Fortunately, Ahealo.com offers a global ePsychotherapy platform that allows clients to book an online anonymous private appointment with a broad skill range of psychotherapists at an affordable cost and desired schedule.

Alternatively, if you need to seek psychotherapy, be sure to check out ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule. 

With these options, we believe your night terror or sleep terror can be resolved soon.

Take care and stay well.

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